Sunday, November 30, 2014

Monday, 1 December


WOD:
5 rounds:
30 Double Under
15 Box Jump (20/24")
10 Squat Snatch (65/95#)

STRENGTH:
Deadlift
3 reps EMOM for 7 minutes

Pay it Forward



Our "pay it forward" project is in full swing, and we are thrilled to hear how many of you are interested in participating.  We still need more help, though!
If you are interested in shopping for a local child or donating to the project, please see Tammy immediately -- we need to have all gifts gathered by December 10th so we can prepare for our Christmas wrapping party on December the 13th.

Merry Christmas! 


Monday, November 24, 2014

Tuesday, 25 November



WOD:
4 rounds:
500m Row/ 2min Bike 
16 Pistols
12 Power clean and jerk (75/115#)
8 OTB Burpees
4 Hang power snatch (75/115#)

STRENGTH:
2 rounds:
250m Row
1 min Front plank
250m Row
1 min Right plank
250m Row
1 min Left plank


Sunday, November 23, 2014

Monday, 24 November


WOD:
"Diane"
21 - 15 - 9
Deadlift (155/225#)
HSPU

last completed 7 April

SKILL:
After "Diane," complete 5 x 3 Squat snatch

STRENGTH:
Push Jerk
3 x 3

Split Jerk
3 x 3

Friday, November 21, 2014

Saturday, 22 November


In a 3-person team, complete 800m Tire Flip, carrying a 1.5 / 2 pd KB and a 25/45# plate.
EMOM, all partners complete 2 burpees.

Wednesday, November 19, 2014

Thursday, 20 November


SKILL:
1RM Ground to Overhead

last found 28 July

WOD:
5 x 30 DU, with 30 second rest

STRENGTH:
3 x 10 Pistols

Work to a heavy weighted pistol, then complete 3 x 6 weighted pistols

Thanksgiving Hours


We will be closed Wednesday - Friday, November 26-28 to celebrate the Thanksgiving Holiday.

Join us on Saturday, November 29th at 10am as we take on our annual Murph challenge!

Tuesday, November 18, 2014

Wednesday, 19 November


WOD:
800m Run
21 Deadlift (155/225#)
400m Run
15 Power Clean and Jerk (95/135#)
200m Run
9 Power Snatch (95/135#)

STRENGTH:
EMOM for 7 minutes:
3 Front Squat



Monday, November 17, 2014

Tuesday, 18 November


WOD:
"Fran"
21 - 15 - 9
Thrusters (65/95#)
Pull-ups

last completed 14 July

SKILL:
After "Fran," complete 25 TGU (1 / 1.5 pd)

STRENGTH:

2 rounds:
250m Row
1 min Front plank
250m Row
1 min Right plank
250m Row
1 min Left plank


Monday, 17 November


SKILL:
1RM Box Jump (for height)

WOD:
2 rounds:
100 DU
30 Pistols
20 HSPU
10 Strict Pull-ups

STRENGTH:
Deadlift
5 - 5 - 3 - 3 - 1

Friday, November 14, 2014

Let's Pay it Forward!





Saturday, 15 November


WOD:

"Kelly"
5 rounds:
400m Run
30 box jumps (20/24")
30 wall balls (14/20# to 10' target)

last completed 26 April


Wednesday, November 12, 2014

Thursday, 13 November


WOD:

21 - 15 - 9
Thrusters (65/95#)
Lateral OTB Burpees
Toe to Bar

STRENGTH:
Push Jerk
3 x 3
Split Jerk
3 x 3


Tuesday, November 11, 2014

Wednesday, 12 November


WOD:

2000m Row
50 Mountain Climber
40 Abmat Sit-up
30 Hang Power Clean (65/95#)
40 Slam Ball (20/30#)

STRENGTH:
EMOM for 7 minutes:
3 Back Squat 


Monday, November 10, 2014

Tuesday, 11 November


9 min AMRAP:
100m Sprint
11 Sit-ups
11 Air Squats
100m Sprint
22 Sit-ups
22 Air Squats
100m Sprint
33 Sit-ups
33 Air Squats

*add 11 to the sit-ups and air squats for each additional round

REST TWO MINUTES

9 minute AMRAP:
100m Sprint
11 Push-ups
11 Box Jumps (20/24")
100m Sprint
22 Push-ups
22 Box Jumps
100m Sprint
33 Push-ups
33 Box Jumps

*add 11 to the push-ups and box jumps for each additional round

From the WOD for Warriors website: www.wodforwarriors.com


On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America's war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.
  • The 11-based rep scheme represents the rich history of Veterans Day.
  • The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
  • The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
  • Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.


Sunday, November 9, 2014

Monday, 10 November


SKILL:
Clean and Jerk
5 - 5 - 3 - 3 - 1

WOD:
"Lynne"
5 rounds for total reps:
Max reps BW bench press
Max reps Pull-ups

last completed 26 MAY

STRENGTH:
Deadlift
5 - 5 - 3 - 3 - 1



Friday, November 7, 2014

Saturday, 8 November


"Blake"
4 rds:
100 Foot walking OH lunge (25/45#)
30 Box jump (20/24")
20 Wall Ball (14/20# to 10')
10 HSPU

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed 21 September, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

posted on crossfit.com 13 November 2010 

Last completed 9 November 2013

Wednesday, November 5, 2014

Thursday, 6 November


SKILL:
After WOD, complete 5 x 30 Double Unders, with 30 second rest

WOD:
CrossFit Total

last competed 14 April

STRENGTH:

Ring Dips
3 x 10
Add weight 
3 x 3


Tuesday, November 4, 2014

Wednesday, 5 November


WOD:
4 rounds:
400m Run
12 Squat Snatch (75/115#)
12 KBS (1.5/2 pd)

Cash out:  3 minute row for calories

STRENGTH:

EMOM for 7 minutes:
3 TnG Squat Clean


Monday, November 3, 2014

Tuesday, 4 November



SKILL:
Complete 5-10 Wall Walks

WOD (from the Lurong Living Paleo Challenge):
11 minute AMRAP
Ascending ladder in 3-rep increments (3 - 6 - 9, etc…)
Wall Ball (14/20# to 9/10')
Box Jump (20/24")
Deadlift (75/115#)

Last completed 25 September

STRENGTH:
Work to 1RM of complex:
Squat snatch, OHS, OHS, Back squat, Push jerk, Split jerk


Sunday, November 2, 2014

9:00 and 12:30 classes temporarily suspended!


Recently, it seems that we have an entire gym full of folks who prefer to work out either obscenely early (5:45 am) or in the late afternoon (4, 5, and 6pm).  Because of this tendency, we are temporarily suspending the 9:00am and 12:30pm classes.  We will be happy to pick up some morning classes again once the interest returns.  Just let us know!

Monday, 3 November


WOD (from the Lurong Living Paleo Challenge)
4 minute row for max calories
1 minute rest
3 minutes CTB pull-ups
1 minute rest
2 minutes Back squat (115/165#)
1 minute rest
1 minute Shoulder to overhead (95/135#)

Last completed 24 September

STRENGTH:
Push Jerk
3 x 3

Split Jerk
3 x 3